Resistance Band Exercises and Workout Routines for Targeting Muscles

By: Brian Neese

Resistance bands are a very useful and effective piece of training equipment. Perfect for traveling, resistance bands can even form the basis of an exercise routine. Here is a list of exercises to help you establish a routine by choosing from appropriate muscles.

Chest

• Bench Press
• Cross-Over

Biceps

• Curls

Triceps

• Triceps Extension
• Skull-Crushers

Shoulders

• Shoulder Press
• Lateral Raises
• Upright Rows

Upper Back

• Row
• Back Flies

Lower Back

• Good-Mornings
• Quads
• Squats

Calves

• Calf Raises

Abs

• Weighted Situps

All of the preceding exercises should be familiar to one who has experience in weightlifting. If you are unsure of how to perform these, you can simply check on the Internet.

Here are sample workouts if you would like to make a dedicated routine with resistance bands. The first is a full-body workout, while the other two are splits. You could do the first three days a week, or the next two on alternating days four times a week, for example.

Sample Workout 1

• 3 x 8 Bench Press
• 1 x 10 Cross-over
• 3 x 10 Rows
• 1 x 15 Back Flyes
• 3 x 15 Squats
• 2 x 10 Curls
• 2 x 8 Skull Crushers
• 2 x 10 Triceps Extensions
• 2 x 8 Shoulder Press
• 2 x 8 Lateral Raises
• 1 x 10 Upright Rows
• 3 x 8 Good-Mornings
• 3 x 10 Calf Raises
• 3 x 20 Weighted Crunches

Sample Workout 2

• 4 x 8 Bench Press
• 2 x 10 Cross-over
• 3 x 15 Squats
• 2 x 10 Squats
• 2 x 8 Skull-Crushers
• 3 x 10 Triceps Extensions
• 5 x 10 Calf Raises
• 2 x 20 Weighted Crunches

Sample Workout 3

• 4 x 10 Rows
• 2 x 15 Back Flyes
• 3 x 8 Shoulder Press
• 3 x 8 Lateral Raises
• 1 x 10 Upright Rows
• 4 x 8 Good-Mornings
• 3 x 10 Curls
• 2 x 20 Weighted Crunches

As with any strength training exercise program, keep track of your progress.  You may wish to add stronger resistance bands or other methods in order to create more resistance.  Be sure to warmup properly to avoid injury.